Hearts of palm vs. Cassava — In-Depth Nutrition Comparison
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A recap on differences between Hearts of palm and Cassava
- Hearts of palm have more Manganese, Iron, Zinc, and Phosphorus, however, Cassava is higher in Vitamin C, Vitamin B1, and Vitamin B6.
- Hearts of palm covers your daily Manganese needs 44% more than Cassava.
- Cassava contains 30 times less Sodium than Hearts of palm. Hearts of palm contain 426mg of Sodium, while Cassava contains 14mg.
Food varieties used in this article are Hearts of palm, canned and Cassava, raw.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+262.5%
Contains
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Iron
+1059.3%
Contains
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Magnesium
+81%
Contains
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Phosphorus
+140.7%
Contains
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Zinc
+238.2%
Contains
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Copper
+33%
Contains
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Manganese
+263%
Contains
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Potassium
+53.1%
Contains
less
Sodium
-96.7%
Equal in Selenium - 0.7
Contains
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Calcium
+262.5%
Contains
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Iron
+1059.3%
Contains
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Magnesium
+81%
Contains
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Phosphorus
+140.7%
Contains
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Zinc
+238.2%
Contains
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Copper
+33%
Contains
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Manganese
+263%
Contains
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Potassium
+53.1%
Contains
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Sodium
-96.7%
Equal in Selenium - 0.7
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin B2
+18.8%
Contains
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Vitamin B5
+17.8%
Contains
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Folate
+44.4%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+160.8%
Contains
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Vitamin B1
+690.9%
Contains
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Vitamin B3
+95.4%
Contains
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Vitamin B6
+300%
Contains
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Vitamin B2
+18.8%
Contains
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Vitamin B5
+17.8%
Contains
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Folate
+44.4%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+160.8%
Contains
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Vitamin B1
+690.9%
Contains
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Vitamin B3
+95.4%
Contains
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Vitamin B6
+300%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+85.3%
Contains
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Fats
+121.4%
Contains
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Water
+51.1%
Contains
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Other
+229%
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Carbs
+723.8%
Protein:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
Protein:
1.36 g
Fats:
0.28 g
Carbs:
38.06 g
Water:
59.68 g
Other:
0.62 g
Contains
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Protein
+85.3%
Contains
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Fats
+121.4%
Contains
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Water
+51.1%
Contains
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Other
+229%
Contains
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Carbs
+723.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+37.3%
Contains
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Polyunsaturated fat
+320.8%
Contains
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Saturated Fat
-43.1%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.103 g
Polyunsaturated fat:
0.202 g
Saturated Fat:
0.074 g
Monounsaturated Fat:
0.075 g
Polyunsaturated fat:
0.048 g
Contains
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Monounsaturated Fat
+37.3%
Contains
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Polyunsaturated fat
+320.8%
Contains
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Saturated Fat
-43.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.22g | 36.26g |
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| Protein | 2.52g | 1.36g |
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| Fats | 0.62g | 0.28g |
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| Carbs | 4.62g | 38.06g |
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| Calories | 28kcal | 160kcal |
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| Sugar | 1.7g |
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| Fiber | 2.4g | 1.8g |
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| Calcium | 58mg | 16mg |
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| Iron | 3.13mg | 0.27mg |
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| Magnesium | 38mg | 21mg |
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| Phosphorus | 65mg | 27mg |
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| Potassium | 177mg | 271mg |
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| Sodium | 426mg | 14mg |
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| Zinc | 1.15mg | 0.34mg |
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| Copper | 0.133mg | 0.1mg |
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| Manganese | 1.394mg | 0.384mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin A | 0IU | 13IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 0.19mg |
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| Vitamin C | 7.9mg | 20.6mg |
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| Vitamin B1 | 0.011mg | 0.087mg |
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| Vitamin B2 | 0.057mg | 0.048mg |
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| Vitamin B3 | 0.437mg | 0.854mg |
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| Vitamin B5 | 0.126mg | 0.107mg |
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| Vitamin B6 | 0.022mg | 0.088mg |
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| Folate | 39µg | 27µg |
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| Vitamin K | 1.9µg |
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| Tryptophan | 0.023mg | 0.019mg |
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| Threonine | 0.097mg | 0.028mg |
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| Isoleucine | 0.101mg | 0.027mg |
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| Leucine | 0.169mg | 0.039mg |
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| Lysine | 0.091mg | 0.044mg |
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| Methionine | 0.042mg | 0.011mg |
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| Phenylalanine | 0.098mg | 0.026mg |
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| Valine | 0.114mg | 0.035mg |
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| Histidine | 0.055mg | 0.02mg |
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| Saturated Fat | 0.13g | 0.074g |
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| Monounsaturated Fat | 0.103g | 0.075g |
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| Polyunsaturated fat | 0.202g | 0.048g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
14%
Minerals Daily Need Coverage Score
52%
16%
Comparison summary
Which food is lower in Sugar?
Hearts of palm is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Hearts of palm is lower in glycemic index (difference - 94)
Which food is cheaper?
Hearts of palm is cheaper (difference - $0.2)
Which food is richer in minerals?
Hearts of palm is relatively richer in minerals
Which food contains less Sodium?
Cassava contains less Sodium (difference - 412mg)
Which food is lower in Saturated Fat?
Cassava is lower in Saturated Fat (difference - 0.056g)
Which food is richer in vitamins?
Cassava is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)